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Vitamins Flashcards

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1
Q

What are micronutrients?

A

They are needed in small amounts

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2
Q

List the 4 fat soluble vitamins

A

Vitamin A
Vitamin D
Vitamin E
Vitamin K

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3
Q

What are the functions of vitamin A?

A

It helps the body grow and develop
It keeps the lining of the throat, the digestive system and the lungs moist and free from infection
Healthy skin
It makes a substance called visual purple, in the retina at the back of the eye so we can see in dim light
It is an anti-oxidant so it helps stop substances that get into the body from the air, water and elsewhere from damaging it

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4
Q

List some sources of retinol

A

Animal food - milk, cheese, butter, oily fish, liver

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5
Q

List some sources of beta carotene

A

Plant food - carrot, red peppers, dark green leafy vegetables, apricots, tomatoes, saffron

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6
Q

What is the process called when vitamin A and D are added to margarine by law?

A

Fortification

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7
Q

List some cases of deficiency

A

Children do not grow properly
Difficult for the body to fight infection
Vision is difficulty in dim light - night blindness
Eventual blindness - keratomalacia

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8
Q

Why is too much vitamin A bad for the body?

A

It is poisonous in large amounts

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9
Q

What is the function of vitamin D - cholecalciferol?

A

Controls the amount of calcium that is absorbed from food in the body
Helps in the development of strong bones and teeth by making sure that they take up calcium and phosphorus
To ensure the beak bone mass is achieved during childhood, adolescence and early adulthood

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10
Q

List some food sources containing vitamin D

A

Liver, oily fish, butter, cheese, milk, eggs, fortified margarine

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11
Q

How does sunlight affect the amount of vitamin D we receive?

A

Most of our vitamin D come from exposure of the skin to sunlight. When the rays of the sun reach the skin, a chemical reaction occurs under the skin to form vitamin D, which is then stored in the liver.

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12
Q

Deficiency in vitamin D leads to:

A

Insufficient calcium is absorbed so bones and teeth become weak
Weak bones bend under the body weight and become deformed
In children this disease is called rickets
In adults this disease is called osteomalacia

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13
Q

Are vitamins A and D affected by most cooking processes?

A

No

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14
Q

List the functions of vitamin E - tocopherol

A

It is an antioxidant
Healthy cell walls
May reduce the risk of some types of cancers and heart disease

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15
Q

List the sources of vitamin E

A 
Vegetable oils
Lettuce
Grasses - lemon grass
Peanuts
Seeds
Wheat germ oil
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16
Q

Is it common or rare to have a deficiency in vitamin E?

A

Rare

17
Q

List the functions of vitamin K

A

Helps blood to clot

18
Q

List the sources of vitamin K

A 
Plant and animal foods
Leafy vegetables
Cheeses
Liver
Asparagus
Bacon
Green tea
19
Q

Water soluble vitamins dissolve in water and include what two vitamins?

A

Vitamin b and vitamin c

20
Q

What are the functions of vitamin B1 - thiamin?

A

Release energy from carbohydrates
Helps with body growth
Helps nerves function correctly

21
Q

List the sources of vitamin B1

A 
Cereals such as wheat and rice and cereal products especially wholegrain
Yeast and yeast extracts
All types of meat
Eggs
Milk and dairy foods
Seeds, nuts and beans
22
Q

What happens when you have a deficiency in vitamin B1?

A

The body will develop a disease called Beri Beri of which there are 2 types, dry and wet. This causes muscle wastage and is usually only seen in communities where there is little to eat or in alcoholics.

23
Q

What is the function of vitamin B2 - riboflavin?

A

The release of energy from carbohydrates, fats and proteins

24
Q

List the sources of vitamin B2

A

Live, kidneys, meat, milk, eggs, green vegetables, fortified breakfast cereals, mushrooms

25
Q

What happens when you have a deficiency in vitamin B2?

A

Poor growth rate

Skin and eye problems

26
Q

What is the function of vitamin B3 - nicotinic acid

A

Releases energy from food

Helps to lower levels of fat in the blood

27
Q

List the sources of vitamin B3

A

Meat, eggs, wheat, dairy products, yeast

28
Q

What happens when u have a deficiency in vitamin B3?

A

The body will develop a disease called pellagra. The symptoms are known as the 3D’s: dementia, diarrhoea and dermatitis which is a skin issue

29
Q

What are the functions of vitamin B9 - folate/folic acid?

A

Helps the body use the protein that you have eaten

Makes the DNA in your body cells, particularly in bone marrow

30
Q

List the sources of vitamins B9

A 
Green leafy veg
Liver
Potatoes
Fruit (oranges, berries)
Asparagus
Beans and seeds
Wholegrain cereals
Nuts
31
Q

What happens when u have a deficiency in vitamin B9?

A

It can lead to cells in the digestive system not dividing properly so other nutrients are not absorbed
It can lead to cells in the bone marrow not dividing properly which leads to the red blood cells becoming very large and unable to deliver oxygen round the body - megaloblastic anaemia
It is essential in the first stages of pregnancy for tech development of the spinal cord

32
Q

What are the functions of vitamin B12- cyanocobalamin?

A

Forms a protective coating around the nerve cells to help them form properly
Needed for correct production of new cells

33
Q

List the sources of vitamin B12

A

It can be stored in the liver and is only found in food from animals so vegans need to take a supplement

34
Q

What happens when you have a deficiency in vitamin B12?

A

Nerves don’t work properly which can lead to memory loss, confusion and paralysis
Sometimes linked to Alzheimer’s

35
Q

How much vitamin C do we need each day?

A

40 mg

36
Q

What are the functions of vitamin C?

A

It enables the body to absorb iron from the food we eat
Needed for the production of the protein collagen
Collagen is the protein in connective tissue which binds the body cells together
It is an anti-oxidant which helps to protect from polluting chemicals that get into the body from the air, water or in food

37
Q

List the sources of vitamin C

A

Blackcurrants
Oranges
Kiwis

38
Q

What does a severe deficiency in vitamin C lead to?

A

Scurvy which has the following symptoms: tiredness, bleeding gums, anaemia, poor wound healing

39
Q

What are the 8 government tips for healthy eating?

A

1) Base your meals on starchy foods
2) Eat lots of fruit and vegetables
3) Eat more fish - aim for 2 portions a week; one of those should be oily
4) Cut down on saturated fat and sugar
5) Eat less salt - adults should eat no more than 6g per day
6) Get active and try to be a healthy weight
7) Drink plenty of water
8) Don’t skip breakfast

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